01
January 10, 2024•48 min
Energy Audit: Fix The Fundamentals First
A practical decision tree for fatigue complaints—sleep timing, movement minimums, fuel targets, and when to consider labs.
Episode player coming soon
💡Key takeaways
- 1Energy issues usually start with inconsistent behaviors, not exotic lab panels.
- 2Anchor wake times before adding supplements.
- 3Track fuel targets for two weeks before assuming hormonal issues.
✓Order-of-operations checklist
- Audit sleep/wake consistency for 10 days.
- Log total daily steps plus two deliberate strength sessions.
- Hit protein minimum of 1.6 g/kg before adding adaptogens.
- Order labs only if fundamentals are consistent and symptoms persist.
Show notes
Energy leaks start with rhythm
Most fatigue consults still show a rolling wake time that swings by 60–90 minutes.
We run through alarm chaining and morning light exposure tactics to lock the circadian anchor.
Movement and fuel minimums
Two resistance sessions plus a weekly vigour walk build the muscular engine that stabilizes glucose.
Protein graphs and grocery templates beat complicated macro calculators when compliance is the limiter.